Hormesis
The response to increasing exposure of a stressor.
Low Stress = minimal effect
Moderate Stress = growth
High Stress = decay
Hormesis is the equilibrium of → stress & benefit.
How is stress beneficial?
The body seeks equilibrium, also known as Homeostasis.
In response to stress, the body relaxes more than normal.
Endorphins, hormones, energy, repair, etc.
Dose of Stress → Dose of Relaxation
Hormesis Fundamentals
I. Exercise
II. Breath
III. Ketosis
IV. Cold
I. Exercise
Purpose:
Stress on cardiovascular, muscular, and skeletal systems.
Endurance to ward off fatigue.
Strength to push harder and heavier.
Energy to live better.
Critical Exercises:
Isometric Resistance Training
Isometric = static hold
Planks, carry heavy objects, etc.
Constant contraction of muscle. Endurance
Core Stability
Releases tension from body
Improves flexibility
Increases stability
Cardio
Intervals → walk, sprint, run, repeat
Sports
Calisthenics (body-weight exercises)
Lift heavy
Rotation
Martial art-forms (tai chi, jiu jitsu, MMA, karate, etc.)
Dance (tango, waltz, merengue, etc.)
Climbing (trees, mountains, landscaping)
Swimming
Lift heavy, run fast, move smooth, hold fast, and endure!
Seek stress to find strength.
II. Breath
Purpose:
Stress on respiratory system and consequently every cell.
Command breath → command life
Breath rate = heart rate = brain state = hormones = nervous system
Master the reaction to cold, exercise, asthma, panic attacks, and more by controlling the breath.
Breath rate controls “autonomic nervous system.”
Autonomic System
Parasympathetic = “rest and digest” → relaxation
Sympathetic = “fight or flight” → stress
Typically the autonomic system is automatic. It changes our breath rate which changes heart rate, brain waves, hormones, etc.
Also works in reverse! Control the breath to control the autonomic system.
Wim Hof Method - Breath Exercise
Preparation
Sit in yogic pose or lying down
Expand chest, straight spine → opens chest to expand lungs
Do not eat within 4 hours → stomach restricts lung expansion
Avoid stimulants → increases heart rate & oxygen consumption
Practice
Charge
Deep, fast inhale <3 seconds
Fill belly, then upper chest, then head → like a wave
Let go of breath, do not force exhale
Repeat cycle 30-40 times
Retention
Naturally exhale final breath (not forced)
Stop breathing (1-3 minutes easily attainable)
Hold until convulsions and gasp occur
Recovery
Inhale
Hold breath for 15 seconds
Exhale
Repeat
Side Effects
Light-headedness during deep breathing (excessive oxygen)
Tingling in extremities
Euphoria
Deep relaxation
Mental focus, empty mind
Coherent Breathing
Optimal Breath Rate = 5.5 : 5.5 seconds
5.5 : 5.5 = 11 second breath-cycle
= 5.5 breaths/minute (spooky symmetry)
Effects
"Coherent Breathing" used to treat anxiety, depression and lung damage.
Mitigates panic attacks
Reduces symptoms of anxiety and depression
Calm body, calm mind
Stops asthma attacks
Treated “irreversible” lung damage of 9/11 survivors
“Ground-Glass Lungs” caused by ash and particulates
Within 2 months patients showed significant improvement
Engaged in 30 minutes of Coherent Breathing per day
Coherent Breathing - How To?
Breathe 5.5 seconds in
Breathe 5.5 seconds out
Continue Learning
Read Practical Guide to Breathing for a deeper dive into breathwork!
III. Ketosis
Purpose:
Stress on metabolic system.
Body burns fat for energy instead of glucose (sugar).
Body fat or fat from food
More efficient energy → optimize mental/physical performance
Ketosis - How To?
Fast
Low-Carb High-Fat (LCHF) diet
Fast
After 24+ hours without food, the body runs out of stored glucose
Begins to burn body fat by converting into ketones
Deep fast of 2+ days can “jumpstart” ketosis
In depth explanation of fasting → Fasting: What, Why, When, How
LCHF Diet
70% fat, 25% protein, <5% carbohydrates
Body used fat from food instead of carbs
Longer to enter ketosis relative to fasting
Further reading on LCHF diet → Keto & Carnivore Diets
Keto Flu
Keto Flu is a consequence of adapting to burning fat instead of sugar.
Without exposure to fasting or LCHF, a first-timer will suffer from Keto Flu in the first 7 days of ketosis.
Due to lack of use of metabolic system to process fat. Needs to “wake up” the machinery, which takes some time.
Benefits of Ketosis
Weight loss
Mental performance/clarity
Athletic endurance & energy levels
Starves cancer cells
Treats neurological diseases
Can cure chronic metabolic disease
IV. Cold
Purpose:
Stress on every cell in the body.
Respiratory, circulatory, muscular, nervous, endocrine system are affected.
Control breath under extreme stress in the form of cold water/air.
Breath controls reaction to stimuli.
Control breath → Control life
Wim Hof Method
Steps to Wim Hof Method:
I. Breath
II. Cold
III. Commitment
Breath
CHARGE
Inhale deeply and quickly
First in the belly, then chest, then head.
<3 second breath
Exhale and let go naturally. Do not force.
Repeat this breath 40-50 times
RETENTION
On the final breath, exhale naturally (do not force).
Hold as long as possible.
Relax, focus, and calm your mind.
RECOVERY
Once you gasp for air, breathe in deeply.
Hold for 15 seconds
Repeat this process for 3+ rounds
Wim Hof Breathing
Cold
Once finished with the breath exercise: time for cold exposure!
In warmer weather → cold shower
In colder weather → go outside in minimal clothing
COLD SHOWER
Turn the water as cold as possible and stand under the water.
Slow and deep breaths.
Focus. Control the breath. Do not let the water shock you.
COLD AIR
Wear minimal clothing
No shoes, no layers! Expose the skin as much as possible.
Go outside, sit on the ground, focus on the breath.
Slow and deep breaths. Be calm. Master your reaction to the cold.
COLD BATH
If possible, the best cold exposure is a cold swim or ice bath.
Start with toes and gradually immerse the body up to the neck.
Focus. Slow, deep breaths. Master your reaction to the cold.
Wim Hof Cold Shower
Commitment
Discipline → Habit → Improvement
The powerful effects of the Wim Hof Method only develop with practice.
Use the power of momentum. Required effort diminishes the more we do it.
After a week of commitment, you will be changed for the better.
Wim Hof Commitment
Benefits of Wim Hof Method
Physical
Performance
Energy
Anti-inflammatory
Boosts immune system
Higher metabolism
Mental
Focus Creativity
Mind-body connection
Relieve stress
Cold resistance
Improve mood
Release endorphins
Summary
Hormesis Fundamentals
Exercise
Breath
Ketosis
Cold
Stress → Strength
Remember, moderation is key. Do not push too hard!
Further Reading
Momento Mori,